Hearty Meatball and Fennel Soup

Hearty Meatball and Fennel Soup image Image by: Hearty Meatball and Fennel Soup image Author: Canadian Living

Warm up cool evenings by filling empty tummies with hearty soup. Sprinkle a little Parmesan cheese over top or add a handful of cooked noodles to make leftovers new again.

  • Portion size 4 servings
  • Credits : Canadian Living Magazine: November 2013

Ingredients

  • 450 g extra-lean ground beef
  • 1/3 cup quick-cooking rolled oats (not instant)
  • 1 egg beaten
  • 1/2 teaspoon Dijon mustard
  • 1/2 teaspoon each garlic powder onion powder and dried oregano
  • 1/4 teaspoon hot pepper flakes
  • 2 teaspoons olive oil
  • 1 bulb fennel tops removed, thinly sliced
  • 1 small onion finely diced
  • 2 cloves garlic minced
  • 2 cups no-salt-added beef broth
  • 1 cup bottled strained tomatoes (passata)
  • 1/2 teaspoon pepper
  • 1/2 teaspoon liquid honey
  • pinch salt
  • 3 tablespoons chopped fresh parsley
  • 2 teaspoons lemon juice

Method

In bowl, stir together beef, oats, egg, mustard, garlic powder, onion powder, oregano and hot pepper flakes until combined. Shape by about 1 tbsp into 24 meatballs; set aside.

In Dutch oven or large saucepan, heat oil over medium heat; cook fennel and onion, stirring frequently, until beginning to soften, about 5 minutes.

Stir in garlic; cook until fragrant, about 1 minute. Stir in broth, 2 cups water, strained tomatoes, pepper, honey and salt; bring to boil. Reduce heat and simmer, stirring occasionally, until fennel is tender-crisp, about 8 minutes.

Add meatballs; cook, gently stirring occasionally, until instant-read thermometer inserted into several meatballs reads 160 F (71 C), about 5 minutes. Stir in parsley and lemon juice.

Nutritional facts per serving: about

  • Fibre 3 g
  • Sodium 310 mg
  • Sugars 5 g
  • Protein 28 g
  • Calories 303.0
  • Total fat 13 g
  • Potassium 806 mg
  • Cholesterol 108 mg
  • Saturated fat 4 g
  • Total carbohydrate 17 g

%RDI

  • Iron 34.0
  • Fibre 0.0
  • Folate 15.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 6.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 6.0
  • Vitamin C 20.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Hearty Meatball and Fennel Soup

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